Macronutrients
* requires in large amounts
* ensure proper functioning of body
* provide energy and are vital for growth, repair, and overall health.
The three main macronutrients are: Carbóhydrates ,proteins and fats
Micronutrients
*Micronutrients are vitamins and minerals that the body needs in smaller amounts,.
*They play an important role in preventing disease and ensuring proper body function.
Vitamins
I)Water-Soluble Vitamins
*dissolve in water and are not stored in the body,
*Requires regular consumption.
1.Vitamin C Ascorbic Acid-:Boosts immunity, promotes skin health, and aids iron absorption.
Sources: Oranges, strawberries, bell peppers, kiwis.
Vitamin B-Complex Group of B Vitamins-:
2.B1 Thiamine-: Supports energy metabolism and nerve function.
Sources: Whole grains, pork, nuts.
3.B2 Riboflavin-: Helps in energy production and skin health.
4.Sources: Dairy, , green leafy vegetables.
5.B3 Niacin-: Supports digestion, skin health, and nerve function.
Sources: Pulses &legumes(soy bean, bengal gram, green gram,horse gram,black gram), , whole grains.
6.B5 Pantothenic Acid-: Essential for hormone and cholesterol production.
Sources: Avocados, chicken, sweet potatoes.
7.B6 Pyridoxine-: Aids in protein metabolism and brain health.
Sources: Bananas, potatoes, .
8.B7 Biotin-: Important for hair, skin, and nail health.
Sources: , almonds, spinach.
9.B9 Folate/Folic Acid-: Crucial for DNA synthesis and red blood cell formation.
Sources: Leafy greens, beans, citrus fruits.
10.B12 Cobalamin-: Supports nerve function and red blood cell production.
Sources: Pulses &legumes(soy bean, bengal gram, green gram,horse gram,black gram), , dairy, fortified cereals.
II-Fat-Soluble Vitamins
* dissolve in fats and are stored in the fatty tissues muscles and liver.
*absorbed in small intestine along with dietary fats.
1.Vitamin A Retinol, Beta-Carotene-:Supports vision, skin health, and immune function.
Sources: Carrots, sweet potatoes, spinach, liver.
2.Vitamin D Calciferol-:Helps in calcium absorption and bone health.
Sources:
3.Vitamin E Tocopherol-:Acts as an antioxidant and protects cells from damage.
Sources: Nuts, seeds, vegetable oils, green leafy vegetables.
4.Vitamin K:Aids in blood clotting and bone health.
Sources: Kale, broccoli, Brussels sprouts, spinach.